TUesday 09/13
WOD- 3:00 on + 1:00 rest x 5 Rounds
12 T2B
12 Burpee Box Jumps (24/20)
Max DB S2OH (50/35) *alt every 5 reps
Post WOD- 5RNFT
KB Holds- as an unbroken round:
:20 Farmers Hold
:20 Front Rack Hold
:20 OH Hold
Monday 09/12
May we never forget that tragic day and those who lost their lives.
Strength- Every 90s x 8 sets
2-2-2-2-1-1-1-1 Deadlift
Build to a heavy single
WOD- For Time
150 Wallballs (20/14)
Every 2:00= 15/12 Cal Row
(Cap 20:00)
Friday 09/09
Tomorrow (Saturday) we will be completed the partner WOD “Always Remembered”
Strength- 12 mins
Turkish get up
Build based off feel
WOD- For Time
100 Pull Ups
100 Burpees
100 DB Snatch (50/35)
Partition as needed !
Thursday 09/08
Usually we don’t do this but wanted to give you all a heads up. This Saturday (09/10) we will be completing the Partner WOD “Always Remembered” in honor of those men and women who lost their lives 21 years ago.
Strength- Every 90s x 8 sets
3-3-3-3-2-2-2-2 Front Squats
Build based off feel
WOD- 20 min AMRAP
200m Run
Max Unbroken Push Press (95/65)
200m Run
Max Unbroken T2B
Wednesday 09/07
NEW NEW! Thanks to your generous donations during our “pie a coach” fundraiser this summer we were able to add 5 brand new benches to our collection!
It’s time to break them in!
Strength- Every 2:00 x 5 Sets
10-8-6-4-2 Bench Press
Build based off feel
WOD- 3RFT
50/40 Cal Row
30 Sit ups
10 Power Cleans (155/105)
100m Farmers Carry (53/36)